CF Games – Page 106 – SNORIDGE CROSSFIT

Photo by Rob W.
Tomorrow at 5pm is the announcement of all four Masters Qualifier WOD’s.
The 2015 Masters CrossFit Games Qualifier Begins This Week
BTWB CrossFit Games Update: April 21, 2015
Events:
We realize June 28th seems like a long time away, however, if you are planning to attend the Paleo Cooking Seminar with PaleoNick, we need you to sign up NOW to ensure we don’t have to cancel. There are 13 people currently signed up and we need to hit 24.
We had a lot of people SAY they were interested in attending…. Now we need those people to actually sign up.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results
Results cont

EMOM for 7 mins: Strict Pull-ups and Push Up (Deficit) & Chipper: Run, Wall Balls, Muscle-ups

Every 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit)

Every 1 min for 7 mins do:
3 Strict Pull-ups
5 Push Up (Deficit)

Deficit Push-up RX 45# plates for men, 25# for women.

BTWB

Chipper: 400m Run, Wall Balls, and Muscle-ups

For time:
Run 400m
30 Wall Balls (20#/14# to 10 ft./ 9 ft.)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m

Scale 1 MU : 1 Ring Dip (10 Ring Dips each set)

BTWB

Photos by Rob W.

Congrats to Shay for her 100th WOD! She wanted to do handstands for the whole class but instead I made her do wall balls first.

Story of the Open

8 Reasons Why You Aren’t Getting Stronger

Results

Results cont

Advanced RX: Squat Clean 1-1-1-1-1 & 12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m

Advanced RX Class:

Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.

BTWB

12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m

12-9-6-3 reps, for time of:
Squat Clean (135#/95#)
Burpee Muscle Up
Run 400m

* Scale to Burpee Pull-up

BTWB Photo by Rob W.
We are taking sign-ups for our next OnRamp session.
Info on OnRamp
Register for OnRamp
May OnRamp Schedule:
Tues. 5/5 at 7pm
Thurs. 5/7 at 7pm
Sat 5/9 at 8:30am
Tues. 5/12 at 7pm
Thurs. 5/14 at 7pm
Sat 5/16 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
A Chat With Dan Bailey
Results

Every 1 min for 10 mins: Snatch & Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches

Every 1 min for 10 mins: Snatch

2 Snatches (full squat), pick load

Every 1 min for 10 mins.

BTWB

Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches

For time:
50 Deadlifts (135#/95#)
40 Wall Balls (20#/14#)
30 Push Press (135#/95#)
20 Pull-ups
10 Power Snatches (135#/95#)

No Push Jerks! One load for all three lifts. No deload.

BTWB

Congrats to Linda for hitting WOD #250!

Here’s a breakdown on the top % of Masters who are moving on to the Qualifiers next weekend.

2015 Masters Qualifier Nears

Results

Results cont

Skills: Handstands, Handstand Walks & FT: 400m; 5x Handstand Push-ups and Front Squats; 400m

Skills: Handstands, Handstand Walks, Handstand Push-ups

Practice:

Handstand
Handstand Walk
Handstand Push-ups

BTWB

FT: 400m; 5x Handstand Push-ups and Front Squats; 400m

For time:
Run 400m
— then —
5 rounds of:
5 Handstand Push-ups
10 Front Squats (135#/95#)
— then —
Run 400m

BTWB

Photo by Rob W.

This is incredible athleticism: Sam Briggs, 30 muscle-ups in 3:03 – [video]

Events:

Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.

We are limited to 24 spots and there are a little over half remaining. Sign up before we start pushing this to other local affiliates.

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Results cont

Power Clean : 1 Rep Max & AMRAP 15 mins: 400 m, Kettlebell Swings and Chest-to-bar Pull-ups

Power Clean : 1 Rep Max

Record your best Power Clean 1 Rep Max lift.

BTWB

AMRAP 15 mins: 400m, Kettlebell Swings and Chest-to-bar Pull-ups

Complete as many rounds as possible in 15 mins of:
Run, 400 m
21 Kettlebell Swings (70#/53#)
12 Chest-to-bar Pull-ups

BTWB

Photos by Rob W.

So many Power Clean PR’s today (or at least very close)! It was great to see so many improvements in pulls, speed and receiving position. Drill those positions with a PVC and bar and perfect that technique.

Read up on the Teens competition and check out how one of our very own is Games bound!

Teens to Compete at the 2015 CrossFit Games www.boxlifemagazine.com

Results

Results cont

Shoulder Press 3-3-3 & Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups

Shoulder Press 3-3-3

After press warm up MU and PS.

BTWB

Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups

For time:
100 Double Unders
30 Power Snatches (115#/75#)
20 Handstand Push-ups
10 Muscle-ups

BTWB

Photo by Rob W.

Watch Froning and Fraser in the aftermath of 15.5 and their battle to who would win the Open. Their reaction to that workout was surprisingly like the rest of us.

Froning, Fraser, 15.5

Results

Results cont

Team WOD: Ground To Overhead : 1 Rep Max & Double Unders, Box Jumps, Burpee Onto Plates, Kettlebell Swings

Team WOD: Ground To Overhead : 1 Rep Max

Each partner will find a Ground To Overhead 1 Rep Max.

7 minute limit as a team of 2. Start with empty bar.

BTWB

Team WOD: Double Unders, Box Jumps, Burpee Onto Plates, Kettlebell Swings

For time:
60 Double Unders
60 Box Jumps (24″/20″)
60 Burpee Onto Plates (45# plate)
60 Kettlebell Swings (53#/35#)
60 Double Unders
30 Box Jumps
30 Burpee Onto Plates
30 Kettlebell Swings
60 Double Unders
10 Box Jumps
10 Burpee Onto Plates
10 Kettlebell Swings

* Partners can split reps however they like with one partner working at a time.
* One box, one KB.
Post total time.

BTWB

Congrats to Jules who found out she is invited to the CrossFit Games this summer as one of the top 10 teens in the world. Jules finished 8th worldwide in the Girls 16-17 age division and will get to compete. Details are coming!

Teenagers Advance to the CrossFit Games

Results